Calories & Macros for Fat Loss


We all know, that you can exercise as much as you like, but if you’re not fuelling your body with the right nutrition, you won’t get results! In this blog I’m going to show you a simple & effective way to calculate your calories & macros (protein, carbs & fats) for fat loss.


Calories: Firstly, in order to lose weight, you must be in a calorie deficit, consuming less calories than you burn each day. Females multiply your body weight (lbs) by 10 & males by 12. For example; 160lbs x10 = 1600 calories per day.


Protein: Next you want to make sure you’re eating enough protein per day, as this will help your recovery & preserve/ build lean muscle tissue. Aim to consume 0.8 to 1.0g of protein per pound of body weight. For example; 160×0.8 = 128 grams of protein per day.


Fat: For brain health & host of other physical benefits, you also want to make sure you’re eating a good amount of healthy fats each day. Aim to consume 20-30% of your overall calorie intake from fats. For example; 0.3x1600cals = 480cals (1g of fat equals 9 calories) 480cals divided by 9 = 53 grams of fat per day.


Carbs: For extra energy when exercising & for going about your day, you definitely want to make sure you have some carbs factored into your diet. The remainder of your calories should be made up from fibrous carbs. For example; 1g fat = 9cals, 1g protein = 4cals, 1g carbs = 4cals.



Carbs Calculation:

Protein = 128g x 4cals = 512cals


Fat = 53g x 9cals = 477cals


Carbs = 1600cals – 512cals – 477cals = 611cals divided by 4 = 152 grams of carbs per day



Now simply input your numbers into your my fitness pal app & start tracking your daily food intake.


I hope you have found this blog post helpful. If you have any other questions or if you’re interested in 121 personal training, feel free to contact me on 07402030321 or [email protected]